2 ROUNDS
8 Alt. Cossack Squats
8 Lateral Step Overs
8 Frog Jumps*
8 Scap Pull-Ups

Into…

1 ROUND
6 Narrow Stance Air Squat
6/6 Step Back Lunges
6 Box Jumps
6 Small Kip Swings

*In a High Plank position, athletes will jump the feet up to the outside of the hands landing in a squat and with the hands remaining on the ground. Then, jump the feet back, returning to the High Plank position.

2 SETS*
AMRAP x 10 MINUTES
2-4-6-8-10...etc
Box Jump Overs (24/20)
Alt. Pistols
Pull-Ups**

-Rest 2:00 b/t Sets-

*Start the second AMRAP over at 2.
**Strict Optional

(Score is Lower Reps)

PISTOL OPTION 1: Alt. Box Step-Ups
PISTOL OPTION 2: Narrow Stance Air Squats

FOR RECOVERY
5:00 Foam Roll Upper Back + Calves

(No Measure)